PASSIVE NECK RETRACTION EXERCISE

PASSIVE NECK RETRACTION(CHIN TUCK)

• Passive movements are the movements that are produced during muscular inactivity by some external force.
• This exercise is for your neck mobilization and this exercise is especially helpful in a facet joint problem, disk problem, or nerve impingement in your neck.
• Some discomfort may be felt, but you should stop performing this exercise immediately if the exercise becomes painful.

1. Sit straight with your shoulders relaxed. Look straight ahead placing your hand on your chin. Try to stretch your neck, increasing the distance between your shoulders and ears.
2. Apply gentle pressure and push your chin in with your hand keeping your shoulders relaxed.
3. Hold this position for 3 seconds, then release the pressure and return to the start position for the next 3 seconds.
4. Start gently and repeat for 5 times initially. Gradually increase the number of repetitions as per your comfort.
5. Perform a maximum of 10 reps 5 or 6 times a day no more than this.

Progression of this exercise is Active Neck Retraction for strengthening of neck muscle.